Friday the 24th of November

1. 10 minutes of monkey bar practice 2. Teams of 2: AMRAP 20 MINUTES 200m run together 10 syncro bar facing burpees 20 deadlift 100/65kg 30 wallballs 9/6kg 1 rope climb (swap each round) or 2 bar muscleups

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Thursday the 23rd of November

Conditioning 40s on 20s off for 20 minutes 1. Double kettlebell deadlifts (1 in each hand, go heavy) 2. Overhead squat with PVC pipe 3. Burpees 4. Ring rows 5. Plank Gymnastics 30s on 30s off for 20 minutes 1. [...]

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Wednesday the 22nd of November

1. 1 power clean + 1 squat clean + 2 front squats – 0/4/8/12 Strict pullup – 2/6/10/14 – a big set – this will vary depending on ability, minimum of 7 if using bands 2. GRACE 30 ground to [...]

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Monday the 13th to Wednesday the 22nd of November

I am on hols until next week from Tuesday guys so if there is anything you need just ask Martina and she will be glad to help. Monday 1. Emom by 6 – toes to bar – 5 to 10 [...]

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Monday the 6th to Friday the 10th of November

Monday Skill – push jerk Strength 0/4/8/12 – back squat – 3 reps (today is about getting to a heavy weight that we can increase each week) 2/6/10/14 – push jerk – 3 reps – moderate weight but focus on [...]

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Friday the 3rd of November

1. MONKEY BUSINESS 10 minutes of monkeying around on the monkey bars 2. Teams of 2: Amrap 25 minutes 200 meter plate carry 15/25kg 60 wallballs 9/6kg 30 deadlift 90/60kg 1 rope climb (switch over every round)

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Tuesday the 31st to Friday the 3rd of November

Tuesday 1. Tabata 1. pushups 2. kettlebell swings 3. situps 4. jumping squats 2. 10 minute team prowler push Wednesday 1. emom by 6 – toes to bar – focus on a clean continuous kip working on getting your feet [...]

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Monday the 30th of October

Open gym 10 to 12pm

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Friday the 27th of October

MURPH 1 mile run 100 pullups 200 pushups 300 squats 1 mile run The pullups, pushups and squats can be broken up anyway you like. This workout can be scaled like every other. A good scale would be a half [...]

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Thursday the 26th of October

30s on 15s off for 6 rounds Cardio 1. Mountain climbers 2. Squat jumps 3. Plank 4. Box jumps Gymnastics 1. Toes to bar 2. Support on rings with knees raised 3. Bent arm hang 4. Rest

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